FIND YOUR FAST

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WEEK 5 FLY FIERCE The thing you gotta know about me is I always give 110 percent, even when Bugs is getting all the attention. I’ve been training hard, and I’ve got a good feeling this time. When we line up to run our fastest miles, I’m finally gonna beat that rabbit. You’re more than halfway through your training. You’re picking up speed. This week you’ll take it to the track and see just how fast you can fly. Recommended Playlist: Nike Speed Run 16
INTERVAL TRAINING Run 200m 4 times—first at 10k pace, then at 5k pace, then twice at Goal Mile pace. Repeat full sequence 5 times for 20 total intervals. Take 60 seconds rest in between each. 200m at 10k pace - 60 sec rest 200m at 5k pace - 60 sec rest 200m at Goal Mile pace - 60 sec rest 200m at Goal Mile pace - 60 sec rest x 5 Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 RECOVERY DAY 2-5 miles SPEED RUN Interval Training RECOVERY DAY 0-5 miles SPEED RUN Advanced Fartlek RECOVERY DAY 2-5 miles ENDURANCE 5-9 miles RECOVERY DAY 0-5 miles ADVANCED FARTLEK Alternate between 5k pace and Recovery pace for 32 minutes of Fartlek madness. 1 min 5k pace 2 min 5k pace 3 min 5k pace 4 min 5k pace 3 min 5k pace 2 min 5k pace 1 min 5k pace 1 min Recovery pace 2 min Recovery pace 3 min Recovery pace 4 min Recovery pace 3 min Recovery pace 2 min Recovery pace 1 min Recovery pace 17
Page 1 and 2: FIND YOUR FAST 8-WEEK MILE TRAINING
Page 3 and 4: LET’S TUNE YOUR SPEED ANYONE CAN
Page 5 and 6: PACE TYPES We’ve divided our pace
Page 7 and 8: WEEK-BY-WEEK This program is design
Page 9 and 10: GOAL SPLITS Before you can find you
Page 11 and 12: INTERVAL TRAINING Head back to the
Page 13 and 14: INTERVAL TRAINING Fast. Faster. Fas
Page 15: HILL REPEATS FIND A HILL INCREASE P
Page 19 and 20: INTERVAL TRAINING Get fierce with t
Page 21 and 22: INTERVAL TRAINING Bust out 7 quarte
Page 23 and 24: ZOOM 200’S Run at Goal Pace (or f

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